September 17, 2021
Beast River Fitness – WOD
“Build before you have to.” – James Clear
Metcon (Time)
5 RNDs
50-ft. DB Front Rack Walking Lunge
20 Pull-ups
Uncategorized
September 16, 2021
Beast River Fitness – WOD
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
AROUND TOWN (Time)
20 Sit-ups
30 Toes-to-Bar
40 Single-Arm DB Clean and Jerk (Alternating)
50 DB Box Step Overs (24/20)
40 Single-Arm DB Snatch (Alternating)
30 Toes-to-Bar
20 Sit-ups
50/35
September 15, 2021
Beast River Fitness – WOD
“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”
Metcon (Time)
5min of Practice
Headstand / Handstand hold
– Tripod Headstand
– Wall facing Handstand
– Freestanding Handstand
Progressions
1a) Tripod Headstand
1b) Tripod Headstand knees off
1c) Tripod Headstand: legs straight
2) Wall facing
3) Free standing
Hang Snatch (1-1-1-1-1-1-1)
Complex: 7 sets of:
Snatch Deadlift w/ Shrug from floor + Hang Squat Snatch
Every :90sec x 7sets
“Push down to go up”
– Focus on leg drive here and push feet into the floor to stand up.
– Building in weight
1) Stand the bar up from the floor using proper snatch setup
2) Lower the bar to the Above The Knee Hang Position and complete a full squat snatch.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8min
5 Hang Power Snatch
10 OHS
20 DU
75/55/45/35
– Bar should be very light here.
– Should be able to cycle these reps unbroken when fresh
September 14, 2021
Beast River Fitness – WOD
EMOM: 5min of Pull-ups (AMRAP – Reps)
EMOM x 5 RNDs
Pull-ups – ME-3
– ME-3 (Max Effort – 3 reps)
– Don’t go to failure, keep 3 reps in the tank.
– Aim for consistency over 5 sets.
Bench Press (5-5-5-5-5)
5×5 @ 75% – 80%
Sets across.
Earlier sets will be easier than later sets. Build to 80% quickly and when you are no longer able to complete 5 successfully drop weight t0 75%
No measure?
– Build to a heavy 5
GROUNDED (Time)
25-20-15-10-5
Burpees
V-Ups / Knee Tucks
September 13, 2021
Beast River Fitness – WOD
Paused Front Squat (3-3-3-3-3)
2sec Pausing @ parallel – 75%
5×3
– Focus hard on maintaining mid-foot pressure
– Focus hard on maintaining tight core and upright posture.
– Take weight off if cannot complete full 2sec pause
– sets across
RUN FOR THE HILLS (Time)
For Time:
40 Wall Balls
400m Run
40 Wall Balls
400m Run
Score = Time it takes to complete the workout
September 11, 2021
Beast River Fitness – WOD
THANK YOU TO ALL FIRST RESPONDERS AND THOSE WHO HELPED SAVE AS MANY PEOPLE AS POSSIBLE!!
The 2001 meter row represents the year.
The 4 rounds represents the four planes.
The 9 Burpees over the bar represents the month.
The 11 Clusters represents the day.
The 2977 meter row represents the lives lost.
THOSE WE HONOR (Time)
With a Partner:
Buy in: 2001 Meter Row
4 RNDs
9 Burpees over Bar
11 Clusters (135/95, 115/85 95/65)
Cash-Out: 2977 Meter Row
Score = Time it takes to complete the workout
Break up the work with a partner as needed
September 10, 2021
Beast River Fitness – WOD
“Choices reveal our intentions.”
Metcon
Metcon (AMRAP – Rounds)
AMRAP 10:
200 RUN
10 Pull-ups / Banded
[Rest 4 Minutes]
AMRAP 10:
200 RUN
15 Wall Balls
*Score = Total of rounds and reps accumulated for each AMRAP
Extra Work
Metcon (No Measure)
EXTRA:
50 BB Curls
Every time you put the bar down do
25 Band Pull-Aparts
September 9, 2021
Beast River Fitness – WOD
“The past is not predictive of the future.”
Metcon
1: Metcon (AMRAP – Rounds and Reps)
VERTIGO
AMRAP 33:
10 Russian Kettlebell Swings (go heavy)
10 AbMat Sit-ups
10 Burpees
20 Russian Kettlebell Swings
20 AbMat Sit-ups
20 Burpees
30 Russian Kettlebell Swings
30 AbMat Sit-ups
30 Burpees…
Continue to Add (10) Reps Until Time
***Complete one set then REST for 60 seconds. Continue throughout.***
September 8, 2021
Beast River Fitness – WOD
“Well done is better than well said.” – Benjamin Franklin
Metcon (Time)
EMOM x 5min
Min 1: Headstand / Handstand hold -:30s practice
– Tripod Headstand
– Wall facing Handstand
– Freestanding Handstand
Progressions
1a) Tripod Headstand
1b) Tripod Headstand knees off
1c) Tripod Headstand: legs straight
2) Wall facing
3) Free standing
Hang Power Snatch (1-1-1-1-1-1-1)
Complex: 7 sets of:
2 Mid Hang Power Snatch + 1 Paused OHS
Every 2min x 7sets (14min)
“Push down to go up”
Focus on leg drive here and push into the floor to drive the bar up overhead.
After completing 2 reps continue with 1 overhead squats PAUSING FULL STOP on the bottom to build comfortability in the bottom.
– Aim for a little heavier than last week.
POWER RANGER BLUE (Weight)
EV ERY 2 min x 5 RNDs
4 Hang Power Snatches
8 Box Jump overs
– Use 70%-80% from Hang Snatch Portion
– Go light enough to smooth perform 4 repetitions of the Hang Power Snatch
Partner Version:
Stagger by 1min
September 7, 2021
Beast River Fitness – WOD
Warm-up
EMOM: 5min of Pull-ups (AMRAP – Reps)
EMOM x 5 RNDs
Pull-ups – ME-3
– ME-3 (Max Effort – 3 reps)
– Don’t go to failure, keep 3 reps in the tank.
– Aim for consistency over 5 sets.
+ Add secondary active mobility / warm-up
ie – PVC Pass Throughs, Band Pull Aparts etc.
Strength
Shoulder Press (4-4-4-4-4)
5×4 @ 80% – 85%
Sets across.
Earlier sets will be easier than later sets. Build to 85% quickly and when you are no longer able to complete 5 successfully drop weight to 80%
No measure?
– Build to a heavy 4
Metcon
Metcon (AMRAP – Reps)
AMRAP 10min
2 Burpee Pull-ups
4 Push Jerks (135/95, 115/85, 75/55)
8 HR Push-ups
Rx+:
2 Bar Muscle Ups
4 Push Jerks (165/115)
8 HSPU
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